1RM Front Squat - 20 Minutes
This is what we’ve been training for! Stay tight and FIGHT for that PR!Start with 2.5s or 5s on the inside of your barbell to set yourself up for a 5 lb PR. For example, if your 1RM is 295, put 2.5s on the inside so when you make your first 100% PR attempt the bar already has 300 on it.
5@50%
4@60%
3@70%
2@80%
1@85%
1@90%
1@95%
1@98%
1@101%+
MetCon-Death by Thrusters
Start with 4 Reps at 50% 1RM Front Squat
Add 1 Rep every minuteIf you die early, take a minute off. Then do 8 burpees a minute until 10:00.
POWER LUNCH
For Time:
70-60-50-40-30-20-10
Air Squats
10 Burpees
(15 min cap)